CrossFit 5150 – CrossFit
Weightlifting
Clean + Hg. Clean + Front Squat + Jerk (50/2, 60/2, 70/2, 75/2, (80/1)3*)
Metcon
Grab a Partner
*Same partner for all 3 WoDs
Metcon (AMRAP – Reps)
4 Min. Max Cal. Row
* Break up howvever you’d like. One works, one rests.
*Rest one minute, then right into…
Metcon (AMRAP – Reps)
4 min. EMOM
*One partner works and 1 rests.
Min. 1 Max Single Arm Hg. Db Clusters 50/35
Min. 2 Max Pull ups
Min. 3 Max Single Arm Hg. Db Clusters 50/35
MIn. 4 Max Pull ups
*Score is total Reps
Metcon (AMRAP – Reps)
9 min AMRAP
50 Double
40 Toes to Bar
30 DB Hang Power Cleans 50s/35s
20 Burpees Over DBs
10 Bar Muscle ups
*Split reps however you’d like.